Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
11/22/2008	Run	Living History Farms 7-XC	Race	7 Mi	45:40	6:32
11/22/2008	Run	Living History Farms 7-XC	Rest / Recovery	4.3 Mi	36:00	8:29
11/21/2008	Run	None	Rest / Recovery	5.5 Mi	44:00	8:00
11/20/2008	Run	NYGAARD Pentathlon	Race	0.9 Mi	4:49	5:11
11/20/2008	Run	NYGAARD Pentathlon	Race	0.2 Mi	1:02	4:10
11/20/2008	Run	NYGAARD Pentathlon	Rest / Recovery	1.5 Mi	12:00	8:00
11/19/2008	Run	Wednesday Dike Run	Rest / Recovery	5.9 Mi	48:00	8:13
11/16/2008	Run	Tulsa Marathon 2008	Race	26.2 Mi	3:02:45	6:59
11/15/2008	Run	None	Easy	3 Mi	21:10	7:04
11/13/2008	Run	Bondurant 4	Easy	3.9 Mi	26:59	6:56
11/12/2008	Run	Greys Warmup	Rest / Recovery	4.1 Mi	32:40	7:59
11/11/2008	Run	Greys Warmup	Easy	5.5 Mi	38:30	7:00
11/10/2008	Run	Intolerence	Marathon Pace	7.3 Mi	49:00	6:43
11/8/2008	Run	Loop of Quin	Long	12.1 Mi	1:28:30	7:19
11/7/2008	Run	Rocket	Easy	5.5 Mi	40:00	7:17
11/6/2008	Run	Serious Coin Running Club Dream Mile	Marathon Pace	8.9 Mi	1:01:00	6:54
11/5/2008	Run	Wednesday Dike Run	Easy	6 Mi	45:30	7:35
11/4/2008	Run	Loop of Pain	Hill	7.2 Mi	52:00	7:11
11/3/2008	Run	AST	Easy	6.6 Mi	51:00	7:44
11/1/2008	Run	Rage to Downtown Y	Long	18 Mi	2:14:36	7:29
10/30/2008	Run	None	Easy	5 Mi	39:00	7:48
10/29/2008	Run	None	Long	16 Mi	2:00:00	7:30
10/28/2008	Run	None	Easy	4.1 Mi	29:36	7:14
10/28/2008	Run	None	Easy	5 Mi	35:50	7:10
10/27/2008	Run	None	Easy	6.6 Mi	49:31	7:31
10/25/2008	Run	None	Long	16.5 Mi	2:07:06	7:43
10/24/2008	Run	Bondurant 2	Easy	1.5 Mi	11:10	7:27
10/23/2008	Run	Serious Coin Running Club Dream Mile	Easy	7 Mi	52:18	7:29
10/22/2008	Run	AST	Easy	6.6 Mi	49:40	7:32
10/21/2008	Run	Chatty	Easy	7.1 Mi	52:00	7:20
10/19/2008	Run	Des Moines Half Marathon	Race	13.1 Mi	1:24:18	6:27
10/19/2008	Run	Des Moines Half Marathon	Easy	3 Mi	22:00	7:20
10/14/2008	Run	Greys Warmup	Tempo	5.6 Mi	36:36	6:31
10/13/2008	Run	Wednesday Dike Run	Easy	5 Mi	37:05	7:25
10/11/2008	Run	XC Meet	Race	5 Mi	29:35	5:55
10/11/2008	Run	None	Easy	7.1 Mi	53:20	7:31
10/10/2008	Run	Wednesday Dike Run	Easy	6 Mi	45:00	7:30
10/9/2008	Run	Serious Coin Running Club Dream Mile	Interval	7.5 Mi	51:25	6:52
10/8/2008	Run	Rocket	Rest / Recovery	6.7 Mi	52:00	7:46
10/7/2008	Run	Spook - Park	Tempo	8.1 Mi	56:00	6:55
10/6/2008	Run	Chichaqua 18 miles out and back	Easy	10.1 Mi	1:12:53	7:13
10/4/2008	Run	None	Backpacking/Hike	12 Mi	18:00:00	1:30:00
10/3/2008	Run	None	Backpacking/Hike	6.1 Mi	3:00:00	29:31
10/1/2008	Run	Wednesday Dike Run	Easy	6 Mi	46:00	7:40
10/1/2008	Run	Wednesday Dike Run	Long	14 Mi	1:49:00	7:48
9/30/2008	Run	Intolerence	Tempo	7.2 Mi	48:00	6:40
9/29/2008	Run	Chatty	Rest / Recovery	5.6 Mi	44:00	7:52
9/28/2008	Run	Capital Pursuit 10	Race	10 Mi	1:00:12	6:02
9/28/2008	Run	Greys Warmup	Rest / Recovery	6.1 Mi	48:14	7:55
9/26/2008	Run	Greys Warmup	Easy	5.8 Mi	43:00	7:22
9/25/2008	Run	Serious Coin Running Club Dream Mile	Fartlek	7 Mi	49:30	7:05
9/24/2008	Run	Wednesday Dike Run	Rest / Recovery	6 Mi	49:00	8:10
9/23/2008	Run	Loop de loop	Tempo	8.8 Mi	1:00:27	6:53
9/22/2008	Run	Spook	Easy	6.5 Mi	48:00	7:24
9/20/2008	Run	Rage to Downtown Y	Long	13.4 Mi	1:32:00	6:54
9/20/2008	Run	Loop of Quin	Long	3.7 Mi	27:28	7:32
9/19/2008	Run	Rocket	Rest / Recovery	5.6 Mi	42:22	7:34
9/18/2008	Run	Serious Coin Running Club Dream Mile	Interval	8 Mi	51:11	6:25
9/17/2008	Run	Wednesday Dike Run	Easy	7.2 Mi	53:59	7:27
9/16/2008	Run	Loop of Lary ext	Tempo	8.1 Mi	52:15	6:25
9/15/2008	Run	Coin	Easy	7.6 Mi	56:49	7:29
9/14/2008	Run	Bondurant 4	Rest / Recovery	5.6 Mi	42:52	7:40
9/13/2008	Run	Loop of Quin	Long	22.6 Mi	2:36:00	6:55
9/12/2008	Run	Rocket	Easy	6 Mi	47:00	7:50
9/11/2008	Run	Bondurant 4	Interval	9.6 Mi	1:06:30	6:56
9/10/2008	Run	Wednesday Dike Run	Easy	9 Mi	1:04:49	7:13
9/8/2008	Run	Intolerence	Rest / Recovery	7.2 Mi	1:01:00	8:29
9/6/2008	Run	Chichaqua 18 miles out and back	Long	15.8 Mi	1:47:25	6:50
9/5/2008	Run	Rocket	Easy	5.5 Mi	41:00	7:28
9/4/2008	Run	Serious Coin Running Club Dream Mile	Interval	7.5 Mi	47:53	6:24
9/4/2008	Run	Bondurant 2	Marathon Pace	2 Mi	12:58	6:29
9/3/2008	Run	Wednesday Dike Run	Rest / Recovery	7.3 Mi	57:27	7:53
9/2/2008	Run	Spook - Park	Tempo	8.4 Mi	56:00	6:41
9/1/2008	Run	Chichaqua Example	Easy	12 Mi	1:34:40	7:54
8/30/2008	Run	Loop of Quin	Long	20 Mi	2:22:15	7:07
8/29/2008	Run	Greys Warmup	Easy	6 Mi	44:23	7:24
8/28/2008	Run	Loop of Pain	Hill	8 Mi	58:26	7:19
8/27/2008	Run	Wednesday Dike Run	Rest / Recovery	6 Mi	47:38	7:57
8/27/2008	Run	Wednesday Dike Run	Rest / Recovery	4.3 Mi	33:28	7:53
8/26/2008	Run	Spook	Interval	9.5 Mi	1:05:36	6:55
8/25/2008	Run	Loop de loop	Easy	10.3 Mi	1:15:30	7:22
8/23/2008	Run	Ragnar Great River	Race	4.4 Mi	25:25	5:47
8/23/2008	Run	Ragnar Great River	Race	5 Mi	29:34	5:55
8/22/2008	Run	Ragnar Great River	Race	6.8 Mi	41:00	6:02
8/22/2008	Run	Ragnar Great River	Rest / Recovery	3 Mi	24:00	8:00
8/21/2008	Run	None	Rest / Recovery	4 Mi	32:00	8:00
8/20/2008	Run	None	Easy	6.3 Mi	44:15	7:05
8/19/2008	Run	None	Hill	10.3 Mi	1:22:30	8:03
8/18/2008	Run	None	Fartlek	11.5 Mi	1:17:00	6:42
8/17/2008	Run	None	Easy	8 Mi	1:01:00	7:38
8/15/2008	Run	Bondurant 4	Hill	10.2 Mi	1:14:51	7:21
8/14/2008	Run	Callanan cinder track	Hill	6.5 Mi	45:30	7:00
8/13/2008	Run	Statefair Loop	Rest / Recovery	8 Mi	1:02:00	7:45
8/12/2008	Run	Taco - Waterworks	Long	22 Mi	2:41:10	7:20
8/11/2008	Run	Spook - Park	Easy	8.3 Mi	1:02:13	7:30
8/10/2008	Bike	Weuve 5.9	Easy	12.8 Mi	40:33	18.87
8/9/2008	Run	Drake Loop	Long	15.3 Mi	1:48:12	7:06
8/8/2008	Run	Greys Warmup	Rest / Recovery	5.8 Mi	43:50	7:38
8/7/2008	Run	Serious Coin Running Club Dream Mile	Interval	7.8 Mi	51:39	6:38
8/7/2008	Run	Wednesday Dike Run	Rest / Recovery	4 Mi	31:15	7:49
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Totals:
Entries: 100
Distance: 789.1 miles
Duration: 113:03:48